Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-Row 250m
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach’s Choice
Strength
Power Snatch (6×2)
-Building
-Reset after each rep
(Record Heaviest weight)
Alternate Options:
-DB/KB/Odd object muscle power snatch
Metcon
Cheddar (AMRAP – Reps)
3 rounds Every 3:15 mins
500/400m Row
Amrap power snatch (95,65/135,105rx+)
(Score total power snatches)
Alternate Options:
Row?
-400m run
-:30 mountain climbers + :30 Jumping jacks x2
Power Snatch?
-DB/KB/Odd object power snatch
Cool Down
*Coach’s Choice